In this episode of the Wellness Diaries podcast, I chat with my client Sam, who candidly discusses her struggle with gym resistance and her fitness journey. Sam opens up about her resistance to the gym, her past experiences with physical activity, and the challenge of maintaining a consistent workout routine. I offer empathy and practical advice, suggesting breaking down gym visits into smaller steps and exploring the underlying reasons for Sam's resistance.

We touch on the dangers of comparing oneself to others, especially celebrities, and the importance of setting personal benchmarks for success. Sam reflects on the need for self-compassion and the process of redefining her measures of success, moving away from rigid goals like step counts to more meaningful personal victories. The conversation highlights the importance of mindset, community support, and embracing one's unique journey in fitness and wellness.

TIME STAMPS

Sam's history with physical activity (00:00:48) Sam shares her history with physical activity, including her struggles with gym resistance and past experiences with exercise.

Overcoming avoidance to the gym (00:02:09) Sam discusses her avoidance of the gym, her past experiences with working out, and her struggles with feeling overwhelmed by the gym environment.

Challenges with gym resistance (00:06:12) Sam talks about her recent efforts to overcome her resistance to working out, including her progress with walking and attending an exercise class.

Understanding resistance and taking small steps (00:07:18) Ashleigh discusses the reasons behind resistance to the gym and the importance of taking small steps to make the process feel more manageable.

Dealing with self-comparison and mindset shifts (00:14:33) Sam and Ashleigh discuss the challenges of self-comparison in relation to past fitness levels and the importance of mindset shifts in accepting changes in fitness priorities.

Being understanding and compassionate with oneself (00:17:27) Ashleigh emphasizes the importance of being understanding and compassionate with oneself, especially when fitness priorities and capabilities change over time.

Embarking on a Journey of Self-Discovery (00:19:36) Sam discusses her experiences and challenges with self-acceptance and comparison to others.

Reframing Success and Self-Compassion (00:20:37) Sam reflects on the impact of comparing herself to others, particularly in terms of fitness and weight loss, and the need for self-compassion.

Defining Personal Measures of Success (00:22:20) Sam explores the evolving definition of success and the challenge of transitioning to a more nuanced understanding of personal achievements.

Exploring Personal Values (00:26:39) Ashleigh and Sam discuss the importance of identifying and aligning with personal values, and how they impact decision-making.

Recognizing the Impact of Values on Behavior (00:33:37) Ashleigh and Sam delve into the influence of personal values on behavior, particularly in relation to health and fitness goals.

Navigating Shame and Self-Judgment (00:36:22) Sam addresses feelings of embarrassment and shame related to her experiences at the gym, and the impact of external judgment on her mindset.

The importance of not letting others' opinions control us (00:39:24) Discussion on the significance of not allowing others' thoughts to dictate our actions and the potential assumptions we make about others' opinions.

Mindset and self-awareness in overcoming resistance (00:40:31) Sam reflects on her mindset and self-awareness in overcoming resistance, acknowledging the importance of being aware of assumptions and projecting onto oneself.

Reflecting on past experiences and building awareness (00:41:49) Sam discusses how past experiences and awareness have influenced her current mindset and approach to fitness, emphasizing the importance of being mindful of oneself.

Accountability and finding enjoyment in fitness (00:43:04) The role of accountability in maintaining consistency in fitness, finding enjoyment in different workout settings, and the significance of aligning activities with personal values.

Encouragement for struggling with gym routine (00:45:31) Sam offers words of encouragement for those struggling with getting back into the gym, emphasizing the importance of relationships and finding activities aligned with personal interests.

Exploring varied physical activities and reducing judgment (00:46:57) Discussion on the value of exploring diverse physical activities, reducing judgment, and the significance of trying new activities without fear of commitment.

Overcoming barriers and finding enjoyment in fitness (00:48:09) Exploration of individual barriers to fitness, the impact of online subscriptions, and the importance of finding enjoyment in fitness activities.

Building new neural pathways and patience with self (00:52:20) Discussion on building new neural pathways for fitness routines, the patience required in the process, and the importance of being kind to oneself.

Values and objectivity in behavior (00:54:10) The role of values in coaching, promoting objectivity in behavior, and the significance of understanding personal values in shaping fitness habits.

Building new habits and reflecting on progress (00:56:30) Reflection on building new habits, such as eating breakfast, and the excitement for future progress in building new gym habits.

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In this episode of the Wellness Diaries podcast, I candidly discusses my past struggle with exercise addiction. I describes how my compulsion to exercise intensely and frequently, despite negative consequences, was fueled by a desire for control and a positive self-image. I shares the severe impacts on her health, including hormonal imbalances and anxiety, and the challenges she faced in recovery, such as confronting her emotions and redefining her identity beyond fitness. Ashleigh's journey highlights the importance of balance and the often-overlooked complexities of exercise addiction.

TIME STAMPS

Exercise Addiction (00:00:00) Description of exercise addiction, its symptoms, and the challenges in recognizing it.

Understanding Exercise Addiction (00:01:13) Definition and symptoms of exercise addiction, including the potential link to obsessive-compulsive disorder and its use as a coping mechanism.

Healthy Relationship with Exercise (00:02:45) The importance of assessing one's relationship with exercise, similarities to food-related issues, and the challenges in recognizing excessive exercise habits.

Early Experience with Exercise (00:05:04) Personal narrative of starting exercise at a young age, body image awareness, and the positive outlet it provided.

Influence of Fitness Community (00:09:05) Influence of fitness influencers, obsession with specific workout routines, and the impact of following competitive fitness advice.

Negative Effects of Excessive Exercise (00:11:16) Negative consequences of excessive exercise, including loss of menstrual period and unhealthy eating behaviors.

Identity and Mental Health (00:15:46) The impact of exercise addiction on identity, mental health struggles, and the fear of gaining weight.

Recovery and Self-Reflection (00:17:54) Struggles with recovery, mental health challenges, and the process of self-reflection during a break from intense exercise.

Gaining Perspective (00:19:05) The emotional and psychological challenges of regaining health, including the discomfort of self-reflection and fear of judgment.

Identity and Fitness (00:20:09) Ashleigh discusses her identity shift from being a heavier kid to a fitness enthusiast and coach.

Recovering from Hypothalamic Amenorrhea (00:21:13) Ashleigh shares her struggle with recognizing herself after overcoming hypothalamic amenorrhea and the challenges of maintaining a healthy mindset.

Resentment and Burnout (00:22:19) Ashleigh talks about her resentment and burnout towards CrossFit, her journey back to enjoying it, and developing a healthy mindset.

Healthy vs. Unhealthy Relationship with Exercise (00:23:16) Ashleigh reflects on signs of an unhealthy relationship with exercise and the importance of assessing whether it adds to or takes away from life.

Seeking Help and Therapy (00:25:23) The importance of seeking help, including therapy, and not suppressing emotions is discussed.

Influencers and Disordered Advice (00:28:40) The impact of following fitness influencers and the danger of consuming disordered fitness and nutrition advice from unreliable sources.

Reflecting on Behavior and Conclusion (00:33:14) The episode concludes with a reflection on the potential transition from healthy to unhealthy habits and the importance of self-reflection.

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In this episode, I get to chat with another online coach, Mark, about the complexities of complimenting weight loss. We discuss the appropriateness of such compliments and discuss weight-neutral training, emphasizing sustainable behavior changes and strength over weight loss.

We consider the impact of a trainer's appearance on credibility and the pressures of the fitness industry. Our conversation also covers the importance of focusing on health improvements and the benefits of strength training, regardless of weight loss. We conclude by discussing the representation of diverse body types in fitness and the need for an inclusive approach.

TIME STAMPS

Introduction (00:00:01) Introduction to the episode and discussion on complimenting weight loss.

Background and Approach (00:00:59) Ashleigh Hubbard's background and approach to fitness coaching, focusing on sustainable habits.

Weight Loss Compliments (00:02:58) Discussion on when to compliment weight loss and the potential impact on individuals.

Weight-Neutral Training (00:04:10) Explanation of weight-neutral training approach and concerns about weight-focused compliments.

Health-Related Compliments (00:09:34) Consideration of health-related achievements as a basis for compliments.

Client Interactions (00:10:07) Differences in complimenting clients versus strangers and the focus on behavior-based compliments.

Strength Over Weight Loss (00:13:58) The concept of prioritizing strength goals over weight loss and its impact on training motivation.

Training Focus and Emotional Journey (00:17:56) Discussion on the importance of a multifaceted training focus beyond weight loss and the emotional journey of clients.

Trainer's body as a business card (00:18:52) Discussion on how trainers and influencers are judged based on their looks and the impact of using their body as a measurement of success.

Trainer's credibility and experience (00:20:02) Importance of a trainer's experience, qualifications, and results with clients over their physical appearance.

Plus size trainers and societal perceptions (00:22:56) The impact of societal perceptions on plus size trainers and the importance of their knowledge and experience in training.

Using body as a business card in the fitness industry (00:24:40) The negative impact of using one's body as a measurement of knowledge and the importance of credentials and experience.

Genetics and body image in the fitness industry (00:26:48) The influence of genetics on muscle building and the prevalence of body image issues among fitness coaches.

Photoshopping and pressure in the fitness industry (00:32:05) The prevalence of photoshopping in the fitness industry and the pressure to use physical appearance as a selling point.

Weight-neutral approach and training focus (00:33:06) The importance of focusing on performance and training progress rather than solely on weight loss.

Personal journey to weight-neutral coaching (00:36:13) The speaker's personal journey from focusing on physical appearance to embracing a weight-neutral approach in coaching.

Focusing on Strength Over Weight Loss (00:38:30) Discussion on the unique feeling of strength training and the shift from weight loss coaching to strength-focused training.

Importance of Health Beyond Weight Loss (00:41:08) Emphasizing the improvement of health through healthy behaviors, irrespective of weight loss, and the impact of weight-neutral training.

Health Outcomes and Body Weight (00:42:40) Debate on the long-term health status of individuals with excess body weight and the need for comprehensive studies.

Realistic Weight Loss Goals (00:44:12) Discussion on the significance of weight loss goals for health and the potential negative impact of obsessing over weight loss.

Diverse Body Representation in Fitness (00:47:20) Importance of showcasing diverse body types in the fitness space to create a more inclusive environment for individuals.

Social Media Representation and Realism (00:48:35) Concerns about the disparity between online and offline appearances and the impact of edited images on body image perceptions.

MARK IG: https://www.instagram.com/training.strong.women/

MARK'S PODCAST: https://podcasts.apple.com/us/podcast/badass-lifter-podcast/id1490017694

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In this episode of the Wellness Diaries podcast, I tackle the issue of disappointment in fitness journeys. Drawing from my own experiences with Olympic weightlifting, I discuss the emotional challenges of unmet expectations and the cognitive distortions that can exacerbate feelings of failure.

I talk about strategies for coping with gym setbacks, such as reframing perspectives, setting realistic goals, and practicing self-compassion.

TIME STAMPS

Disappointment in Fitness Journey (00:00:00) Ashleigh discusses disappointment in fitness journey, setting unrealistic expectations, and feeling negative towards oneself.

Psychology of Disappointment (00:03:29) Ashleigh delves into the emotional impact of disappointment, cognitive distortions, and their effects on motivation and self-esteem.

Coping Strategies (00:10:28) Ashleigh provides coping strategies for gym setbacks and weight loss progress, including reframing perspective, setting realistic expectations, and challenging negative self-talk.

Staying Patient and Persistent (00:18:30) Ashleigh emphasizes the importance of visualization, patience, and persistence in achieving fitness goals, despite the challenges and setbacks.

Reframing Thoughts and Feelings (00:20:49) Ashleigh discusses the importance of reframing thoughts and feelings in the context of fitness journeys.

Encouragement and Support (00:20:49) Ashleigh emphasizes the significance of self-encouragement and reframing perspectives for maintaining motivation in fitness journeys.

Listener Feedback and Recommendations (00:21:57) Ashleigh encourages listeners to provide feedback and recommendations for future topics and expresses gratitude for their support.

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In this episode of the Wellness Diaries podcast, I chat with Dr. Jena Gatses, a performance coach and physical therapist with a notable background, including being the first female head coach for NASCAR.

She discusses the importance of proper breathing techniques and their influence on health and exercise performance. Dr. Gatses shares insights on the psychological aspects of training, the impact of modern technology on stress levels, and the power of mindset in healing.

A remarkable story of helping a paralyzed patient regain leg function through various therapies is recounted, emphasizing neuroplasticity and the mind-body connection. The episode also touches on self-awareness, the power of positivity, and the significance of personal growth and resilience.

TIME STAMPS

Dr. Jenna Gatses's Background (00:00:02) Introduction to Dr. Jena Gatses background and expertise in performance coaching and physical therapy.

Meeting at CrossFit Gym (00:01:11) Ashleigh and Dr. Jena Gatses reminisce about how they met and their shared experiences at a CrossFit gym.

Dr. Gatses's Experience in Grad School (00:02:53) Dr. Jena Gatses shares her experiences and challenges during her time in grad school, focusing on her hands-on learning approach and stress relief through CrossFit.

Unique Approach to Bodywork (00:04:46) Discussion about Dr. Gatses unique approach to bodywork and the importance of understanding the body's imbalances and providing clients with tools for self-care.

Impact of Sedentary Lifestyle on the Body (00:08:01) Dr. Gatses explains how a sedentary lifestyle affects the body, particularly focusing on the impact of hip flexors and core control on various types of pain and discomfort.

Importance of Proper Breathing (00:09:25) Dr. Gatses discusses the significance of correct breathing patterns, the common issues with breathing, and the impact of breathing on stress levels and hormone output.

Breathing Techniques for Exercise (00:15:15) The conversation shifts to the importance of breathing during exercise, with a focus on how proper breathing techniques can make movements feel easier and more efficient.

Breathing and Weightlifting (00:16:58) Importance of correct breathing for weightlifting and the impact on overall health and exercise performance.

Foundational Movements (00:17:45) The significance of mastering foundational movements and isolating different muscle groups in exercise training.

Psychology and Training Approach (00:18:28) Teaching foundational movements, addressing resistance, and tailoring training approach for high-caliber individuals.

Tailoring Training Approach (00:20:45) Tailoring the approach for different individuals based on their unique needs, whether athletes, celebrities, or older clients.

Working with NASCAR (00:23:18) Training and conditioning of NASCAR athletes, including managing demands of the longest pro sports season and controlling variables.

Resilience and Motor Control (00:25:17) Building resilience and motor control through training, leading to extraordinary physical capabilities and injury resilience.

Nervous System and Technology (00:28:23) Impact of technology and modern distractions on the nervous system, stress response, and energy expenditure.

Psychological Impact of Social Media (00:29:03) The psychological impact of social media, victimization, and the importance of taking ownership of one's life.

Recognizing Intrinsic Value (00:33:41) Recognizing intrinsic value, combating external validation, and the significance of self-worth and self-recognition.

Neurofeedback and Brainwaves (00:36:59) Discussion on neurofeedback and the study of brainwaves to change states of being and the impact of sending positive energy.

Catering to Personal Motivations (00:39:31) Importance of understanding individual motivations and tailoring techniques to cater to personal needs for human performance and mental health.

Communication and Psychology (00:41:23) The significance of effective communication and understanding psychology in performance coaching and physical therapy to achieve desired outcomes.

The Power of Mindset (00:46:42) The influence of mindset on the nervous system and the importance of instilling hope and positivity in the healing process.

Impact of Beliefs on Healing (00:48:32) The role of beliefs in the healing process and the effect of mindset on recovery, including the potential impact of surgery and medication.

The power of visualization (00:51:31) Dr. Gatses shares a story of using visualization to help a paralyzed individual regain function in his legs.

Neuroplasticity and neural pathways (00:53:21) Discussion on the brain's ability to create new neural pathways and the impact of visualization on physical recovery.

The importance of breathwork (00:54:51) Dr. Gatses emphasizes the significance of breathwork for resetting the nervous system and improving overall well-being.

Implementing small changes (01:03:21) The importance of taking small steps and building confidence through achievable goals.

Setting boundaries and self-reflection (01:07:04) Dr. Gatses reflects on the importance of setting boundaries and understanding oneself, leading to personal growth and fulfillment.

Trusting Yourself and Personal Growth (01:07:55) Dr. Gatses shares a personal story about trusting herself and personal growth.

Bringing Out the Best in People (01:08:47) The importance of bringing out the best in people and not getting sucked into negativity.

Recognizing Your Power and Love (01:09:07) Emphasizing the power and love inside each individual despite negative influences.

Advice for Younger Self and Life-Changing Lessons (01:09:35) Dr. Gatses discusses advice for her younger self and shares life-changing lessons from her career.

Validation and Impact (01:10:06) Ashley seeks validation and discusses the impact of the podcast on people's lives.

Impact and Importance of Trusting Yourself (01:10:38) Dr. Gatses shares how the podcast impacts people and emphasizes the importance of trusting oneself.

Closing Remarks (01:11:13) Ashleigh expresses gratitude, encourages listeners, and invites them to stick around for the next episode.

DR. JENA IG: https://www.instagram.com/drjenagatses/

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In this episode of The Wellness Diaries podcast, I give an update on my fitness goals and how they're going after about 4-5 weeks of consistency with the change in my training regimen.

Hope you enjoy!

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In this episode of the Wellness Diaries podcast, I have the pleasure of interviewing an old friend, Hannah Black, a competitive CrossFit athlete, about her transition from Olympic weightlifting to CrossFit.

We talk about how we met, Hannah's athletic journey, and go into her mindset during competitions. Hannah shares her unexpected entry into individual quarterfinals, her approach to training and recovery, and the importance of mental preparation.

She also talks about the influence of certain books on her life and announces the launch of her own weightlifting program.

TIME STAMPS

Introduction (00:00:02) Host Ashleigh introduces guest Hannah Black and discusses their shared history in weightlifting and CrossFit.

Early Sports Journey (00:02:39) Hannah discusses her early involvement in sports, transition to weightlifting, and entry into competitive CrossFit.

Unexpected Entry into Individual Quarterfinals (00:07:20) Hannah shares her initial reluctance and surprise at qualifying for individual quarterfinals in CrossFit.

Experience at Quarterfinals (00:10:13) Hannah recounts her experience at the individual quarterfinals, including her unexpected performance and mindset during the competition.

Finding Positivity and Personal Success (00:14:31) Hannah reflects on finding positivity and personal success in her CrossFit journey, despite external expectations and challenges.

Belief in fate and peace with outcomes (00:17:52) Hannah discusses her belief in fate and finding peace with outcomes, emphasizing the role of faith in her journey.

Warm-up process and competition setting (00:22:41) Hannah explains the warm-up process for max lifts in competitions, detailing the timing and environment, and shares her experience.

Controversy and competition setting (00:29:05) Hannah addresses controversy surrounding her competition performance, including loading the bar and her approach to the event.

Adrenaline and competition experience (00:34:54) Hannah reflects on the adrenaline and excitement of competing, emphasizing the impact of the crowd and the unique experience.

Brain Fog on Competition Floor (00:35:11) Hannah describes a moment of confusion during a competition event, highlighting the stress-induced brain fog.

Approach to CrossFit Open Workouts (00:36:22) Hannah shares her perspective on the CrossFit Open workouts and her approach to competing in them.

Training Focus for Quarterfinals (00:38:06) Hannah discusses her training focus, including burpee training, synchro work, and addressing weaknesses from previous competitions.

Joining CrossFit Invictus Team (00:41:18) Hannah explains the opportunity and process of joining the CrossFit Invictus team for the upcoming season.

Training Schedule and Routine (00:45:16) Hannah details her training schedule, including multiple daily sessions and the balance with other responsibilities.

Nutrition and Recovery Methods (00:48:21) Hannah discusses her nutrition plan, recovery methods, and the importance of sleep in her training regimen.

Setting up for Success (00:54:23) Discussion on the importance of recovery, nutrition, and sleep for competitive athletes.

Influential Books (00:56:01) Hannah recommends "The Ruthless Elimination of Hurry" and "You Are a Badass" as impactful reads.

Mindset and Self-Reflection (00:59:42) Hannah suggests asking the next guest if their ten-year-old self would be proud of where they are now and what advice they would give.

Overcoming Challenges (01:01:54) The conversation touches on how being made fun of for lifting weights led to success in CrossFit.

New Weightlifting Program (01:02:08) Hannah announces the launch of her weightlifting program, detailing its content and support structure.

HANNAH IG: https://www.instagram.com/h_blackk/

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In this podcast episode of the Wellness Diaries, I talk with my client Sam about her recent vacation and her approach to nutrition and exercise during the trip. Sam discusses her decision to not track her meals or workouts, focusing instead on mindful eating and enjoying the moment. We explore the importance of autonomy and making intentional choices in health and fitness. Our conversation also covers meal planning, the joy of cooking, and the significance of a slow and steady approach to wellness. The episode emphasizes the value of patience, sustainable habits, and a holistic view of health.

TIME STAMPS

Sam's vacation recap (00:00:22) Sam recounts her vacation experiences, including visiting friends and enjoying food in Texas and Hawaii.

Nutrition and exercise on vacation (00:01:36) Sam discusses her approach to nutrition and exercise during her vacation, focusing on being mindful and making conscious decisions.

The power of choice (00:05:54) Ashley emphasizes the importance of making conscious choices in health and fitness journeys, promoting autonomy and empowerment.

Managing mental challenges on vacation (00:09:39) Sam talks about dealing with mental challenges and potential guilt or shame related to not tracking her nutrition during the trip.

Shifting identity and decision-making (00:14:37) Sam reflects on how her identity and values related to health have evolved, discussing specific conscious decisions she made during the trip.

Mindful decision-making (00:16:33) The discussion continues on the importance of mindful decision-making and not feeling obligated to indulge just because something is available.

Choosing Mindfully (00:18:24) Discussion on making intentional and mindful food choices, considering satisfaction and satiety.

Autonomy in Decision-Making (00:19:24) Sam's experience of having a bite of dessert, understanding personal preferences, and having autonomy in food choices.

Understanding Trade-offs (00:20:45) Understanding the trade-offs in food choices, considering the satisfaction and satiety of meals.

Discipline in Meal Planning (00:22:21) Understanding the trade-offs in food choices, considering the satisfaction and satiety of meals.

Meal Prep and Flexibility (00:27:37) Sam's approach to meal prep, including joy in meal prep, flexibility in meal rotation, and shopping options.

Satisfying Meals (00:32:44) Discussion on making meals satisfying, avoiding monotony, and adding toppings to basic meals for enjoyment.

Cooking Creativity (00:36:32) Exploring creativity in cooking, finding joy in meal creation, and making food a fun outlet.

Meal Prepping and Enjoyment (00:38:19) Discussing meal prepping, breaking down steps, and finding ways to make it enjoyable and social.

Exploring New Skills (00:40:11) Embracing curiosity in cooking, trying new skills, and simplifying meal preparation with gadgets.

Slow and Steady Progress (00:41:25) Embracing slow progress, setting realistic goals, and focusing on long-term health and wellness.

Mindful Eating and Sustainability (00:42:20) Choosing sustainable and enjoyable eating habits, avoiding quick fixes, and prioritizing long-term success.

Pace of Progress (00:46:49) Embracing a healthy pace of progress, acknowledging personal journey, and finding fulfillment in slow progress.

Holistic Wellness Approach (00:48:55) Considering mental, spiritual, physical, and relational health, and embracing slow, holistic changes for long-term success.

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In this episode of the Wellness Diaries podcast, I talk with health and wellness coach Jeb Stuart Johnston about his transition from musician and bartender to a coach specializing in emotional eating and binge eating.

We explore the integration of therapy and coaching to tackle emotional and behavioral issues related to food and body image. Johnston shares his personal experience with addiction and the influence of dialectical behavior therapy on his approach.

The discussion includes practical strategies for managing emotional eating, such as mindfulness and finding joy in activities beyond food. We also address misconceptions about diet and exercise trends, the importance of movement, and making intentional food choices. The episode touches on various fitness activities, the benefits of different training modalities, and the role of community in fitness.

Introduction (00:00:01) Ashleigh introduces Jeb Stuart Johnston, his background, and his focus on emotional eating and psychology around eating.

Early Life and Fitness Journey (00:01:09) Jeb shares his upbringing, relationship with nutrition, and transition into fitness and training.

Transition to Fitness and Nutrition Coaching (00:04:08) Jeb discusses his shift from hairdressing to fitness training and nutrition coaching, emphasizing the importance of emotional eating and psychological aspects.

Prioritizing Emotional Eating (00:06:35) The conversation focuses on prioritizing emotional eating over intentional weight loss coaching and the significance of addressing underlying emotional issues.

Integration of Therapy and Coaching (00:09:19) The discussion explores the integration of therapy and coaching, emphasizing the collaborative approach to support clients' overall well-being.

Personal History and Psychology (00:11:15) Jeb's personal history with addiction, family influence, and its impact on his passion for psychology and emotional behavior.

Dialectical Behavior Therapy (00:13:51) Jeb explains the application of dialectical behavior therapy in the health sphere, focusing on skill-based approaches to manage emotions and relationships.

Addressing Emotional Eating Patterns (00:15:51) The conversation delves into strategies for addressing emotional eating patterns, particularly focusing on high-performing women and their stress-related eating habits.

Utilizing Hands for Mindfulness (00:16:51) Engaging in activities like cross-stitching, knitting, and puzzles to occupy the hands and slow down the mind.

Interrupting Patterns and Developing Awareness (00:17:58) Strategies to break emotional eating patterns and develop acute interventions and awareness.

Managing Emotional Eating and Food Choices (00:19:55) Addressing emotional eating triggers, managing specific food choices, and finding substitutes for emotional comfort from food.

Finding Joy in Hobbies (00:22:31) Encouraging creative pursuits and hobbies as a source of pleasure and distraction from emotional eating.

Understanding Behavior and Values (00:25:25) Examining the role of food as comfort and the importance of aligning behavior with personal values.

Setting Timers and Reminders for Eating (00:29:39) Using reminders and regular meals to prevent overeating due to undernourishment and hunger response.

Establishing Consistent Meal Routines (00:32:10) Focusing on regular, whole meals and creating a consistent routine to repair the relationship with food and promote weight management.

Paleo and Intermittent Fasting (00:35:45) Discussion on the short-term effectiveness of eliminating major food groups and the drawbacks of following specific macro-focused diets.

Mindful Eating and Physical Well-being (00:36:41) Emphasizing the importance of mindful eating, recognizing physical well-being after meals, and avoiding overeating at social events.

Macro Tracking and Weight Maintenance (00:37:35) The impact of mindfulness on weight maintenance, the influence of social events on overeating, and the limitations of mindfulness for weight loss.

Dietary Trends and Behavioral Patterns (00:39:55) The effects of dietary trends on food choices, unintentional calorie hoarding, and the impact of highly processed foods on overeating.

Theoretical vs. Practical Nutrition (00:42:35) Comparing theoretical nutrition concepts to practical application, addressing challenges in implementing dietary theories, and the impact of lifestyle constraints on food choices.

Convenience and Decision Fatigue (00:46:01) Discussing the importance of convenience in food choices, addressing decision fatigue, and advocating for meal automation to simplify dietary decisions.

Prioritizing Health and Fitness (00:51:55) Exploring the significance of prioritizing health and fitness, overcoming barriers to exercise, and making lifestyle adjustments to support physical well-being.

Favorite Exercise for Life (00:52:23) Sharing personal preference for exercise and the importance of enjoying physical activity for long-term commitment to fitness.

Machines and Functional Fitness (00:52:51) Discussion about the appeal of using machines in training and the transition from bodybuilding to functional fitness.

Hybrid Training and Cardio (00:53:37) Exploration of the benefits of hybrid training, incorporating both lifting and conditioning, and personal aversion to cardio.

Jiu Jitsu and Community (00:55:48) The social aspect of jiu jitsu, its cerebral nature, and the sense of community in fitness activities.

Ice Baths and Nervous System Regulation (00:56:52) The use of ice baths for nervous system regulation and the speaker's personal experience with ice baths.

Philosophical Books and Expanding Horizons (01:02:31) The impact of the book "Siddartha" on the speaker's life, and the importance of reading outside of fitness and nutrition for personal growth.

Group Coaching Program (01:07:06) Announcement of the launch of a group emotional eating coaching program and its accessibility for a larger audience.

JEB ON IG: https://www.instagram.com/jebstuartjohnston/

JOIN OUR FB COMMUNITY: https://www.facebook.com/groups/821409229816960

FREEBIES & SPECIAL OFFERS

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In this podcast episode, I discuss the importance of evidence-based information in nutrition and fitness. I discusses the varied reactions to my research-based social media content, especially on controversial topics like artificial sweeteners.

I advocate for a nuanced approach to nutrition, avoiding all-or-nothing thinking and considering individual differences. The episode also touches on the challenges of interpreting research and the need for critical thinking when evaluating health claims, urging listeners to seek reliable sources and understand the context of dietary recommendations.

TIME STAMPS

The importance of research-based information (00:00:00) Emphasizing the need for research-based nutrition and fitness advice to counteract personal biases and opinions.

Controversy around artificial sweeteners (00:01:23) Discussing the emotional reactions and polarizing opinions related to the topic of artificial sweeteners and the need for nuance in understanding research.

Nuance and complexity in nutrition and fitness (00:02:34) Highlighting the significance of nuance and complexity in addressing individual differences and goals in nutrition and fitness.

Debunking myths about artificial sweeteners (00:04:54) Examining a new study on the effects of artificial sweeteners on fat loss and addressing misconceptions and concerns about their potential risks.

Challenging all-or-nothing mindset in nutrition (00:15:44) Encouraging a nuanced approach to food choices and debunking the all-or-nothing mindset in nutrition and health.

Tailoring advice based on individual goals (00:17:48) Emphasizing the importance of tailoring nutrition and fitness advice to individual goals and needs, and acknowledging the diversity of approaches.

Understanding and interpreting research (00:20:14) Discussing the complexities of reading and interpreting research, cautioning against biased or misleading information, and advocating for reliable sources and nuanced understanding.

Doctor Mike's podcast episode (00:21:26) Discussion of research and reading studies, understanding statistical significance vs. clinical significance.

Artificial sweeteners and lab rat studies (00:22:32) Exploration of the original lab rat study on artificial sweeteners and the importance of context in research.

Assessing risks and lifestyle choices (00:23:52) Emphasizing the importance of considering overall lifestyle and risks, rather than focusing solely on specific food items.

Nuance and complexity in health decisions (00:25:59) Highlighting the need for nuanced, critical thinking in evaluating health information and avoiding black-and-white thinking.

Critical thinking and complexity in health decisions (00:27:14) Encouraging skepticism and critical thinking when consuming health information, and addressing the complexity of individual health choices.

Community engagement and feedback (00:28:21) Encouraging participation in the host's Facebook group, seeking feedback, and promoting community engagement.

Call for feedback and recommendations (00:29:16) Inviting audience feedback and suggestions for future podcast topics, emphasizing the desire to provide valuable guidance and advice.

Dr. Mike podcast: https://www.youtube.com/watch?v=W1WCFQ0r-us

Layne Norton research review: https://biolayne.com/reps/

JOIN OUR FB COMMUNITY: https://www.facebook.com/groups/821409229816960

FREEBIES & SPECIAL OFFERS

No Brainer Fat Loss Checklist: https://ahubnutrition.myflodesk.com/fatlosschecklist

Special 1:1 Coaching Offer for podcast listeners only: https://www.ahubnutrition.com/coachingapplication

Group Coaching: https://www.ahubnutrition.com/90days

Simple Meal Ideas Freebie: https://view.flodesk.com/pages/626c82f91e8046b220253e1b

Join the email list: https://ahubnutrition.myflodesk.com/x8208kqszl

FIND ME ON

IG: https://www.instagram.com/ashleighmariehubbard/ IG: https://www.instagram.com/ahubnutrition/ IG: https://www.instagram.com/thewellnessdiariespodcast/